Crossfit in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc..hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports
- Coach Greg Glassman

Monday, August 5, 2013

 
A. 1 1/4 BS @ 40X2 - build to a 3RM in 12 min - max 6 sets
B. emom - Squat Clean x 2 - 65% 1RM + 2 pHSPU - 8 min
C1. Parallel Grip Paused Wtd Chin Ups @ 31X1; 2-3 x 3; rest 90 sec
C2. BB Step Up @ 3121; 5-7/leg x 3; rest 1 min
D. 15 rope ascent for time - 20' - leg less on ascent only
 
Notes:
- full depth on squat, come to parallel, back to full depth = 1 rep - stick to tempo!!!
- step up height determined by tempo, drive through working heel
- control descent with legs/arms on rope climbs
 
Results

A. 135, 155, 175, 185
B. squat clean @ 120#, phspu completed 
C.75# step up x 5 reps per set, 53# pull up (supinated)x 3 reps per set
D. 15 leg less rope climbs - 14:42

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